Full Body #1 is a simple and effective Calisthenics workout, focusing on explosiveness and strength. Each exercise is performed 3 times with a weight vest, and then 2 times without a weight vest.
The effect of completing each exercise without a weight vest will allow your body to feel the increased muscle activation and let it play out in your motor skills. The feeling of increased explosiveness and strength is phenomenal, and it will make you look forward to all workouts that include KINETIK VX1.
Information & Preparation:
- KINETIK VX1: 5 kg - 10 kg Weight load
- 1 - 3 Minute break between sets
- Focus on perfect form
- 45 Minute workout
FULL BODY WORKOUT #1
Chest Exercise:
Push-Ups - With KINETIK VX1: 3 Sets x 10 Reps
+
Push-Ups - Without KINETIK VX1: 2 Sets x MAX Reps
Back Exercise:
Pull-Ups - With KINETIK VX1: 3 sets x 5 reps
+
Pull-Ups - Without KINETIK VX1: 2 Sets x MAX Reps
Leg Exercise:
Squats - With KINETIK VX1: 3 Sets x 10 Reps
+
Squats - Without KINETIK VX1: 2 Sets x MAX Reps
- - - FINISHERS - - -
Core Exercise:
Plank - With KINETIK VX1: 3 Sets x 15 sec Hold
+
Plank - Without KINETIK VX1: 2 Sets x MAX sec Hold
- - - WORKOUT END - - -
Adjust the weight load in the weight vest, as well as the number of repetitions and sets, to suit your level. For more progression and variety, you can replace individual exercises with a similar variation that suits the muscle group in the series over time.
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Updated May 1, 2024
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